Inactivity might be one of the single biggest modifiable factors to boost testosterone. Of course, that might not be easy if you’re self-isolating due to coronavirus.
COVID-19 is a major challenge for health, and living conditions during these strange times can put a dent in your testosterone levels. A lot of sitting, eating poorly, and an inability to lift weights may all cause testosterone to taper.
If it does, you’ll probably start feeling even less motivated to do anything about it. Low testosterone can make you feel lazy, feeding the desire to sit on the sofa, while also influencing mental health. All things that can dig a deeper hole during the COVID crisis.
One of the first things to do is keep up with exercise and lift weights. Doing stairs or getting outside for a workout can help. If going outside, remember to take social distancing into account. Bodyweight squats and pushups can be done at home.
Break-up sitting. Don’t sit for more than one hour straight, and try to spend 5–15 minutes of every hour on your feet and moving.
Sunlight can also help keep testosterone levels up, so getting outside for some vitamin D is recommended. Getting about 20-minutes of exposure should be good enough.
Getting a good mix of protein, fat, and carbohydrates is also important. Protein helps you hold onto muscle—important for testosterone—while good fats help with levels too. Ordering protein powder online can be a big help during these times.
An easy protein shake recipe that can help promote healthy testosterone levels include 1 scoop of protein powder, 1-2 tablespoons of natural peanut butter, and a handful of frozen spinach. Add all that and some ice to a blender and you’re made.
Mindfulness and good sleep also play big roles in optimizing T. Taking some time to learn how to meditate, whether mindfulness or transcendental meditation, can help ease stress and promote mental health.
Doing your best to offset the effects of self-isolation might help fight against declining T over the coming months, allowing you to feel better, stronger, and more prepared to get on with your life when all this is over!